Warm-Up

3 Sets:

5 Cal Bike or Row
:30 Plank
10 Pineapple Pickers
5 Bottoms Up KB Press

Strength/Skill

Complete 4 Sets, Not For Time:

DB Bench Press x 8 Reps Neutral Grip
Tuck Hold or Hollow Hold x Accumulate :30
Dumbbell Row X 8 Reps, each arm

WOD

3 Sets for Max Reps

:30 Pull-Ups
Rest :30
:30 DB Lunges 50/35 Each Hand
Rest :30
:30 Medicine Ball Sit-Ups 20/14
Rest :30